The Ancient Indian Breathwork Navy Seals Use

We carry with us one of the most effective tools for coming home and re-centering ourselves. Our breath. Square Breathing or Box Breathing has ancient roots in an Ayurvedic form of breathwork called pranayama and is used by the United States Navy Seals to reduce anxiety and increase focus.

Square breathing works by creating a slow and rhythmic air intake which increases oxygenation, promotes muscle relaxation, and stimulates the Vagus Nerve, which is responsible for functions such as the regulation of internal organ functions, such as digestion, heart rate, and respiratory rate, as well as vasomotor activity, and certain reflex actions.

The practice itself is simple. While sitting with your spine straight, eyes closed or open: inhale for 4 seconds, hold your breath for 4 seconds, exhale from your mouth for 4 seconds and pause (no air intake) for 4 seconds. Repeat this for about 5 minutes daily and when needed during stressful situations.

Matthew Kijak, Psychotherapist | LCSW